I am 21, 5ft and 126lb
I want to loose weight and tone in around 2 month
target weight is 112lb
I currently go to the gym everyday and I mainly work on cardio but I also do a little strength. (I probably need to up strength training to tone) I usually burn 600cal in a workout.
I limit myself to 1200 cal a day and diet consists of usual any of the following - natural yogurt, skimmed milk, all bran, grapes, apples, chicken, tuna, tomatoes, peppers, cottage cheese, cucumber, eggs, whey precision protein shake, cereal bar, water, porridge, Satsuma's.
I am pretty new to fitness and health so I have no idea if what I am doing is right, hoping that someone can give me some guidance or tips to reach goal of losing 1 stone and toning up.
Thanks
Need Help
Moderators: Boss Man, cassiegose
Re: Need Help
Hi Michelle, good to speak with you.
Firstly ignore the 1,200 calories a day for weight loss thing, it's pretty rubbish. A sedentary females needs 1,800 calories as an RDA and could go a bit higher when factoring in exercise.
As 1lb of muscle burns another 45-50 calories a ay thereby aiding fat loss, so if you consume too little calories you could potentially lose muscle in turn potentially hindering fat loss.
Also because many nutrients directly and indirectly affect bone health, not getting enough of them could reduce bone density and increase the potential for exercise induced bone problems.
The target for achievement you have set yourself is a little too concise, so give yourself longer than 2 months, because this is for the rest of your life and taking your time will make it more likely to happen and allow for slip-ups, errors and learning along the way, therefore you will not get impatient about it all and go with the flow and good things take time and you're DEFINITELY worth the time
.
You should definitely focus on the strength aspects I feel, as strength for females can be very healthy, natural, normal and aesthetically positive, despite what some people in this world might say and you would have a really good chance of creating a body, that will last you a long time, not one that potentially suffers the rigors of old age in years to come.
As for the diet, tuna is recommended at 3 portions a week due to the metal content, so it might be well to limit it to 3 days a week and use other substitutes like flesh sources, low fat dairy, mushrooms, rice, legumes and eggs to supplement your protein intake.
If you're going to train for more strength, then I would suggest a system where you can train at least 3 times a week.
This system would work quite well for you.
Squats, 2 sets 10 reps
Lunges, 2 sets 10 reps
Deadlifts, 2 sets 10 reps
Bent over rows, 2 sets 10 reps
Bench press, 2 sets 10 reps
Shrugs, 2 sets 10 reps
Planks 30-45 seconds.
With the squats, deadlifts and rows, it's the smallest barbell you can use
Lunges, bench press and shrugs, it's the second smallest dumbbells you can use, not the smallest.
Each week or 2, go a little higher and with planks add another 5 seconds a week.
This could be interspersed with cardio to look like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off
The cardio could be something like low level interval or low level HIIT for example.
As of the diet, how does your current diet look in terms of eating times and what you eat at those times, so I can make more sense of that list of foods you posted.
What I want you to be is proud of yourself for making these decisions about your wellbeing and physical future, because I don't know you but I feel proud of you, because it shows that you care about yourself quite a lot and I think inside of you exists a person who is in their own way beautiful, because that level of self expression is giving me indications of such a person within you.
I hope we as a community can help you progress forwards and I hope when we know more about your eating habits, we can progress you further too, but in the mean time GOOD LUCK and keep believing in yourself, because you ARE worth it and you will never stop mattering
Firstly ignore the 1,200 calories a day for weight loss thing, it's pretty rubbish. A sedentary females needs 1,800 calories as an RDA and could go a bit higher when factoring in exercise.
As 1lb of muscle burns another 45-50 calories a ay thereby aiding fat loss, so if you consume too little calories you could potentially lose muscle in turn potentially hindering fat loss.
Also because many nutrients directly and indirectly affect bone health, not getting enough of them could reduce bone density and increase the potential for exercise induced bone problems.
The target for achievement you have set yourself is a little too concise, so give yourself longer than 2 months, because this is for the rest of your life and taking your time will make it more likely to happen and allow for slip-ups, errors and learning along the way, therefore you will not get impatient about it all and go with the flow and good things take time and you're DEFINITELY worth the time
.You should definitely focus on the strength aspects I feel, as strength for females can be very healthy, natural, normal and aesthetically positive, despite what some people in this world might say and you would have a really good chance of creating a body, that will last you a long time, not one that potentially suffers the rigors of old age in years to come.
As for the diet, tuna is recommended at 3 portions a week due to the metal content, so it might be well to limit it to 3 days a week and use other substitutes like flesh sources, low fat dairy, mushrooms, rice, legumes and eggs to supplement your protein intake.
If you're going to train for more strength, then I would suggest a system where you can train at least 3 times a week.
This system would work quite well for you.
Squats, 2 sets 10 reps
Lunges, 2 sets 10 reps
Deadlifts, 2 sets 10 reps
Bent over rows, 2 sets 10 reps
Bench press, 2 sets 10 reps
Shrugs, 2 sets 10 reps
Planks 30-45 seconds.
With the squats, deadlifts and rows, it's the smallest barbell you can use
Lunges, bench press and shrugs, it's the second smallest dumbbells you can use, not the smallest.
Each week or 2, go a little higher and with planks add another 5 seconds a week.
This could be interspersed with cardio to look like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off
The cardio could be something like low level interval or low level HIIT for example.
As of the diet, how does your current diet look in terms of eating times and what you eat at those times, so I can make more sense of that list of foods you posted
.What I want you to be is proud of yourself for making these decisions about your wellbeing and physical future, because I don't know you but I feel proud of you, because it shows that you care about yourself quite a lot and I think inside of you exists a person who is in their own way beautiful, because that level of self expression is giving me indications of such a person within you
.I hope we as a community can help you progress forwards and I hope when we know more about your eating habits, we can progress you further too, but in the mean time GOOD LUCK and keep believing in yourself, because you ARE worth it and you will never stop mattering